Looking To Build A Bigger, Stronger Chest?
Looking To Build A Bigger, Stronger Chest?
Throughout my many years in the fitness industry, I have taken numerous personal training clients through chest workouts that have resulted in a stronger, more muscular chest. Working the chest muscles with a variety of exercises and angles is the best approach. Your chest is composed of two muscle groups: the large pectoralis major, and the smaller pectoralis minor underneath. The pec major is responsible for two major functions, bringing the humerus to the center line of the body(adduction), and turning the humerus in an arm-wrestling motion (internal rotation). The pec minor has one major function, which is to stabilize the scapula. There are four exercises that I often use strategically to add resistance to the pecs: the bench press, dumbbell press, dumbbell fly and cable crossover.
Bench Press: Remove the bar from the racks and tighten up the muscles of your abdominals. Begin lowering the bar under complete control to a point at the bottom of your sternum. Inhale as you lower the bar while it descends to your chest. Keep your feet firmly planted on the floor and exhale and contract your chest in order to push the weight up back to the starting position. This is one rep.
Dumbbell Press: Lie down on an incline or flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other. Using your thighs to help raise the dumbbells up, lift the dumbbells one at a time and bring them each down to rest on your chest. As you breathe out, contract your pecs and internally rotate your hands to push the dumbbells up. At the top of the movement contract your chest and hold for a second, then begin coming down slowly. Continue you with the desired number of reps.
Dumbbell Fly: Hold the dumbbells over your chest turning your palms to face each other. Using a wide arc from the shoulders, lower your arms with elbows slightly bent until you feel a good stretch across the chest. Pause and contract the pecs against the extra resistance that the dumbbbells provide at the bottom range. Tense your pecs as you bring your arms back up in a wide hugging motion. Continue in this manner for the desired number of reps.
Cable Crossover: grab the cable handles and move into a staggered stance with one foot forward and one foot back. With slightly bent arms, contract the pecs in order to bring the handles down in an arching motion to the front centerline of your body while rotating your palms inward; hold the contraction in the center. Open your arms back and up until you feel a good stretch across the pecs. This is one rep.
There is more to working out than just lifting the weight. To get maximum results from your workouts, you must make the muscles work and engage the muscles you’re working. For more information on building a chest and increasing muscle mass, improving your physique, or if you’re frustrated with your current level of fitness and looking to hire a personal trainer, contact us.
